Top 11 leg workouts at home

You don’t need a gym or specialized equipment to get an effective workout. You can achieve great results without any gear by performing leg exercises at home. To help you stay active, we’ve compiled a list of leg workouts that require no bulky or heavy equipment. You can do these exercises anywhere—whether at home, in the park, on your balcony, or even on your terrace. Let’s dive into the list and get started!

Leg workouts with weights
8. Leg workouts using a resistance band

Leg workouts with weights

You can use dumbbells or kettlebells if you have otherwise used cans, a bottle of laundry detergent, or a heavy backpack.

1. Global squat: 3 sets of 12 repetitions

While standing, hold the weight or object close to your chest with your feet positioned hip-width apart. Push your hips back and down, as if sitting in a chair, ensuring your hips bend below the level of your knees while keeping your chest upright. Then, stand back up by pressing into your heels.

Targeted muscles are the quads and glutes.

2. Pendulum lunges: 3 sets of 10 repetitions on each leg

Hold the weight or object close to your chest. Keep your left leg stationary while lunging forward with your right leg.

Transfer your weight to your right heel, then push through your foot to return to a standing position. Immediately follow with a reverse lunge by stepping your right leg back behind you. Complete all repetitions on one leg before switching to the other.

Targeted muscles are the glutes, hamstrings, and calves.

3. Romanian deadlifts: 3 sets of 12 repetitions

Hold a weight in each hand by your sides while standing upright with your feet hip-width apart. Alternatively, you can use a broom, barbell, or a similar object.

With your knees slightly bent, hinge at the hips, driving your hips back to stretch your hamstrings while keeping your core engaged. Return to the standing position and contract your glutes at the top.

Targeted muscles are the hamstrings, glutes, core, and upper back.

4. Legs workouts using bodyweight

You don’t need any extra weight from outside. You just need your body weight for these exercises.

5. Air squats/ jump squats: 3 sets of 10 repetitions

Stand with your feet slightly wider than hip-width apart. Push your hips back and lower them, ensuring your chest remains up and your hips drop below your knee crease. To return to the standing position, press through your heels.

Targeted muscles are the quads, hamstrings, lower back, and core.

6. Hip bridges: 3 sets of 12 repetitions

Lie on your back with your knees bent and feet flat on the ground. Reach your fingertips toward your heels. Squeeze your glutes, press into your heels, and lift your hips until your shoulders, hips, and knees form a straight line. Slowly lower your hips back toward the floor.

Targeted muscles are the glutes, hamstrings, hip adductors, core, and obliques.

7. Reverse lunges/ jumping lunges: 3 sets of 10 repetitions

From a standing position, step your left foot back into a lunge while keeping your right foot flat. Next, step your right foot forward to return to the starting position and repeat. For a jump lunge, switch your feet in mid-air and land with control.

Targeted muscles are the quads, glutes, hamstrings, calves, core, and hip supporting muscles.

8. Leg workouts using a resistance band

Now, we are going to mention the workouts that you can do with the help of a resistance band. It can be helpful to use resistance bands if you are brand new to strength training or if you are recovering from an injury.

Banded step-outs: 3 sets of 10 repetitions per leg

The band should be placed just below your knees. Squat backward and keep your chest up. Step your right foot out and back in, keeping your feet outside your hips. Repeat on the left side.

Targeted muscles are the glutes, hips, flexors, calves, hamstrings, and quads.

Banded air squats: 3 sets of 12 repetitions

Place the band just above your knees and position your feet hip-width apart. Push your hips back and down as if sitting in a chair, ensuring your hips drop below the crease of your knees while keeping your chest upright. To return to standing, press through your heels and engage your glutes.

Targeted muscles are the glutes, hip, abductors, and quads.

Single-leg Romanian deadlift: 3 sets of 15 repetitions per leg

Place your left foot firmly on the floor and hold one end of the band in your right hand, positioning the band under your left foot.

While bending your left knee, hinge at your hips and extend your right foot backward. Ensure your hips and shoulders remain aligned. Press the heel of your back foot against the wall. Return to the starting position by squeezing your glutes and bringing your right leg forward.

Targeted muscles are the glutes, hamstrings, hips, and core.